Finding The Right Balance: Understanding Children's Exercise Needs

As a parent, one of the many responsibilities we bear is ensuring our children lead healthy and active lives. But in the whirlwind of modern-day schedules, it’s easy to lose sight of just how much exercise our kids need. So, how much exercise do children need?

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Understanding Children’s Exercise Needs

If you were to ask either of my children, they would say none at all (especially Emmy, who would happily hibernate in her room 24/7, given a chance), but we all know it’s really not a healthy lifestyle to lead.

The Basics: Guidelines for Children’s Exercise

According to the World Health Organisation (WHO), children aged 5-17 should engage in at least 60 minutes of moderate to vigorous physical activity daily. This can include anything from brisk walking and running to swimming and playing sports. Additionally, muscle-strengthening and bone-strengthening activities should be incorporated into their routines at least three days a week.

Personal Experience: Striking the Right Balance

Navigating the world of children’s exercise isn’t always straightforward, especially when balancing school, extracurricular activities, and screen time. In our household, finding the right balance has been an ongoing journey.

With Emmy and Harry, I’ve discovered that making physical activity fun and integrated into our daily lives is vital. Instead of voicing it solely as “exercise,” we focus on activities they genuinely enjoy. For Emmy, it might mean taking our friend’s dog for a walk or heading into town for a sweet treat (bribery goes a long way when you are 14). Meanwhile, Harry’s love for Pokemon has inspired us to incorporate movement breaks where we leave the house to go and catch some Pokemon outdoors – yes, technically, we are still looking at a screen, but it’s outside. He is rushing and running around, so I’ll count it as a win.

The Role of Variety and Exploration

Variety truly is the spice of life, and the same goes for children’s exercise routines. By exposing them to a range of activities – from hiking and cycling to swimming and dance – we keep things interesting and help them discover their passions. Our caravan holidays have been fantastic opportunities to explore new outdoor activities, from rock climbing to kayaking, igniting their sense of adventure and keeping them active.

Some of our favourite activities include:

Playing football
A game of hide and seek/tag
Climbing trees
Rollerskating
Riding a bike
Trampolining
Dancing
Visiting a climbing centre

Anything that involves moving and increasing your heart rate can be considered exercise. It doesn’t have to be dull, and if you can all enjoy it as a family, then even better.

Leading by Example

As parents, we are our children’s first and most influential role models. By prioritising our own physical health and participating in activities together as a family, we demonstrate the value of an active lifestyle. Whether it’s going for a family bike ride, hiking a local trail, or simply dancing around the living room, these shared experiences not only strengthen our bond but also instil lifelong habits in our children.

As we currently don’t have a car (and haven’t since last Summer), the children are very used to walking wherever we need to go. It is no longer a chore and something they dislike (well, maybe for Emmy, but tough!), and they see it as a fun way to spend time together.

I try to hit at least 10,000 steps daily, and the children like to beat my step count whenever they can.

Final Thoughts: Quality Over Quantity

In the quest to meet exercise guidelines, it’s essential to remember that quality trumps quantity. While ensuring our children meet the recommended daily activity levels is important, it’s equally crucial to foster a positive relationship with physical activity. By prioritising enjoyment, exploration, and family involvement, we lay the foundation for a lifetime of health and wellness.

In conclusion, the question of how much exercise children need isn’t just about meeting quotas; it’s about nurturing a love for movement, exploration, and adventure that will serve them well throughout their lives.

How do you approach children’s exercise in your household? I’d love to hear your thoughts and experiences!